Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minute

Couch Stretch

Pigeon stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (In 12 minutes Establish a 1 REP MAX! )

Growth & Development/Performance (Time)

2 Sets

15 Toe to bar/Knee raises

12 KB Swing 53/35

9 Box jump over/Step over

12 Pistol/Goblet squat

15 Calorie Row

+ 2 minutes rest between sets

2:00 rest into

2 Sets

15 GHDSU/20 Ab mat sit up

12 Calorie Bike

9 Box jump over

12 KB Swing

15 Wallball 20/14

+ 2 minutes rest between sets